Friday 9.30.11

The original "Fran" video by CrossFit.com

SWOD: Thrusters, 1 rm for the day

Metcon: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

For the SWOD, use this as a good warm up for the Metcon. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.

Compare to 7.1.11

Post weights and times to comments. cc



And as if "Fran" isn't enough...
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16 comments:

  1. BrookeFriday, September 30, 2011 5:50:00 AM

    SWOD: 115

    Metcon: rx'd 10:32, struggled with kipping pull-ups

    ReplyDelete
  2. MattFriday, September 30, 2011 10:44:00 AM

    SWOD: 225#x1
    METCON:
    7:01...1:21 slower than my last time!

    ReplyDelete
  3. JennyFriday, September 30, 2011 10:48:00 AM

    SwOD: 100# PR

    WOD: 7:45 Fran

    ReplyDelete
  4. JennyFriday, September 30, 2011 10:49:00 AM

    Matt and Jenny both Rx'd

    ReplyDelete
  5. CraigFriday, September 30, 2011 2:00:00 PM

    SWOD: 285
    Metcon: 3:24

    ReplyDelete
  6. hollycollinsFriday, September 30, 2011 5:33:00 PM

    Thruster 1RM 120 PR
    Fran 8:31 PR

    ReplyDelete
  7. AlanFriday, September 30, 2011 5:54:00 PM

    Swod: 245 pr
    Metcon: 5:26 rxd pr, pretty good day

    ReplyDelete
  8. Steve FFriday, September 30, 2011 6:15:00 PM

    SWOD: 195, my first time ever trying a 1rm for thrusters. I think I can do better since I was trying to conserve a bit for Fran.

    Metcon: 5:22 rxd a huge improvement over my last Fran which was 7:44. I think I almost passed out but I'm pretty stoked about it!

    ReplyDelete
  9. DaniFriday, September 30, 2011 6:29:00 PM

    Swod:95x1. PR
    Metcon;13:51 RX PR

    First time rx'd. That makes up for my horrible time. :)

    ReplyDelete
  10. SteffanieFriday, September 30, 2011 8:34:00 PM

    Swod: 110 (pretty ugly but a PR none the less)
    Metcon: 7:33 rx'd (PR, shaved a whole 7 seconds)

    4:30 class was awesome tonight, we all PR'd. Super cool ;)

    ReplyDelete
  11. Ryan S.Friday, September 30, 2011 9:51:00 PM

    SWOD: 180x1 (PR), but held back in prep for Fran.
    Metcon: 4:01 (PR)

    I second Steffanie, 430 class was awesome. 5 for 5 on PR's. Great job Holly, Steff, Steve and Alan!

    ReplyDelete
  12. DamonSaturday, October 01, 2011 12:39:00 PM

    155x1 / 7:10 PR

    ReplyDelete
  13. jennaSaturday, October 01, 2011 7:11:00 PM

    Swod-100lbs
    Metcon-8:37 rx with kipping pullups

    ReplyDelete
  14. DietrichTuesday, October 04, 2011 5:13:00 PM

    165 X 1 thrusder PR

    Fran: 5:22 RXd, PR 1:39 better

    ReplyDelete
  15. MichelleTuesday, October 04, 2011 5:19:00 PM

    SWOD: 62lbs
    Metcon: 9:35, DL 90lbs

    ReplyDelete
  16. DougTuesday, October 04, 2011 6:33:00 PM

    swod: 135(failed @ 155x2) pr attempt's
    Fran-- 7:07 PR -39 seconds !!

    ReplyDelete

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